Nourish and Flowhttps://nourishandflow.com
Food to nourish body. Yoga to feed the soulWed, 14 Feb 2018 01:41:18 +0000enhourly1http://wordpress.com/https://s2.wp.com/i/buttonw-com.pngNourish and Flowhttps://nourishandflow.com
Boozy Truffles (Vegan)https://nourishandflow.com/2018/02/13/boozy-truffles-vegan/
https://nourishandflow.com/2018/02/13/boozy-truffles-vegan/#commentsTue, 13 Feb 2018 22:54:32 +0000http://nourishandflow.com/?p=1646Continue reading Boozy Truffles (Vegan)]]>I made a batch of these chocolate truffles at Christmas and they went down such a treat I thought it was finally time to share. The most challenging part of this recipe is pateince. I suggest making them the night before so you don’t spend half your day running to the fridge to see if they’ve set (that’s how my afternoon would be spent anyway!)

Bonus of this recipe is that there is no added sugar, apart from what is in the chocolate already, I don’t think they need anymore than that. You can make these with regular cream if that’s your jam but the coconut milk works really well here and means that you cover most dietary restrictions. I’ve used orange zest to flavour the milk but you can really use whatever you fancy, vanilla, cinnamon, cardamom the list goes on. As for the booze, go wild with your favourite liqueur.

Pour the coconut milk and orange peel into a heavy based saucepan and set over a medium heat. Bring the mixture up to a simmer, don’t let it boil, and then remove from the heat, setting aside for 10-15 minutes to allow the orange flavour to infuse.

Chop the chocolate into fine pieces, the smaller the better, and place into a mixing bowl.

Once the coconut milk has had it’s 15 minutes remove the orange peel from it and discard.

Place the coconut milk back on the heat and bring back to a simmer.

Pour the hot coconut milk over chopped chocolate and stir until all the the chocolate is melted and you have a silky mixture.

Now add in the salt and booze, stir to combine.

Allow the mixture to come to room temperature before placing in the fridge overnight of for at least 3 hours to set.

Once completely set and chilled remove the mixture from the fridge.

Take small amounts of the truffle mixture, around 10-15g, and roll into balls using the palm of your hands.

Toss the truffle in your choice of coating and place on a tray. Continue to do this with the rest of the mixture.

Place the truffles back in the fridge to allow them to firm up before serving.

These can easily stay a week in the fridge or you can pop them in the freezer and remove a couple of hours before you want to serve.

Enjoy x

]]>https://nourishandflow.com/2018/02/13/boozy-truffles-vegan/feed/4foodiedeeTruffles1Truffles2Truffle3Winter Minestronehttps://nourishandflow.com/2018/02/12/winter-minestrone/
https://nourishandflow.com/2018/02/12/winter-minestrone/#respondMon, 12 Feb 2018 15:00:25 +0000http://nourishandflow.com/?p=1642Continue reading Winter Minestrone]]>I’m sure the Italians would roll their eyes if they saw this recipe. To them it’s probably as far removed from traditional minestrone as it gets, I guess it’s more minestrone “inspired”.

When my Mom would make her minestrone it was always served with fresh soda bread, still warm from the oven, with lashings of butter. I didn’t make soda bread but instead served it with toasted sourdough topped with pesto, which isn’t a bad alternative if you ask me.

Ingredients:

2 tablespoons of Olive Oil

1 medium Onion, finely diced

2 cups of Carrots, chopped in 1 cm cubes

2 cups of Celeriac, chopped in 1 cm cubes

½ cup Celery, chopped in 1 cm cube

1 clove of Garlic, crushed

2 Bay Leaves

1 litre of Vegetable Stock

1 can of Plum Tomatoes

2 tablespoons of Tomato Puree

½ cup of Brown Lentils

1-2 teaspoons of Salt

½ teaspoon of Black Pepper

2 cups shredded Savoy Cabbage or Kale

Method:

Add the oil to a heavy based saucepan over a medium heat. When the oil is hot add in the onions and saute until they are soft and slightly golden.

Then add in the carrots, celeriac, celery and garlic and cook until they start to colour.

Bring to the boil,then reduce the heat and allow to simmer for 40 minutes or until the vegetables are tender.

Then add in the shredded cabbage and cook for a further 5 minutes until it is wilted and soft.

Serve with some chunky bread, pesto and a grating of good Parmesan.

]]>https://nourishandflow.com/2018/02/12/winter-minestrone/feed/0foodiedeeMinestron 2MinestroneDouble Chocolate Banana Breadhttps://nourishandflow.com/2018/01/30/double-chocolate-banana-bread/
https://nourishandflow.com/2018/01/30/double-chocolate-banana-bread/#commentsTue, 30 Jan 2018 22:32:47 +0000http://nourishandflow.com/?p=1637Continue reading Double Chocolate Banana Bread]]>I couldn’t decide if I should call this bread, cake or brownie. All I know is it’s fudgey, delicious and you need it in your life.

I’m always intrigued by new ingredients and working in the field that I do I always try to experiment a bit to cater for all. I found coconut flour in the supermarket and decided to give it another whirl in baking. I had tried it before and the results were awful. Although it may seem like only a small amount in this recipe it soaks up so much moisture that a little really does go a long way.

This is best served warm either on it’s own or with big dollop of yoghurt (chocolate coconut yoghurt if you want to keep the theme going!)

Double Chocolate Banana Bread

Ingredients:

3 Medium Ripe Bananas, mashed

4 Large Eggs

50g (¼ Cup) Dairy Free Margarine or Coconut Oil, melted

2 teaspoons Vanilla Extract

50g (¼ cup) Soft Brown Sugar

25g (3 tablespoons) Coconut Flour

60g (¾ Cup) 100% Cacao Powder

¼ teaspoon of Salt

75g (½ cup)Dark Chocolate, chopped into chunks

Method:

Preheat the oven to 180 ℃

Grease and line a loaf tin with baking parchment.

Separate the eggs. Place the whites in one large mixing bowl and the yolks into another mixing bowl. Set the bowl of whites to the side for the time being.

Now sift the coconut flour, cacao and salt until you have a smooth chocolate batter.

Go back to the egg whites and whisk these in a separate bowl until they form stiff peaks.

Add ⅓ of the egg whites into the chocolate batter and whisk through.

Now add another third of the egg whites into the mixture folding through with a metal spoon so as not to knock out the air.

Fold through the final third of the egg whites into the mixture. Make sure you don’t over stir! Now finally fold through the chocolate chunks, gently does it.

Pour the mixture into the loaf tin and place in the preheated oven for 35-45 minutes. A knife or skewer should come out clean.

Once cooked remove from the oven and allow to cool. Remove from the tin, slice into thick slice and serve with a cup of strong coffee

]]>https://nourishandflow.com/2018/01/30/double-chocolate-banana-bread/feed/1foodiedeeDSC_0628DSC_0639DSC_0631.jpgOrange and Cardamom Bliss Ballshttps://nourishandflow.com/2018/01/15/orange-and-cardamom-bliss-balls/
https://nourishandflow.com/2018/01/15/orange-and-cardamom-bliss-balls/#respondMon, 15 Jan 2018 18:28:36 +0000http://nourishandflow.com/?p=1632Continue reading Orange and Cardamom Bliss Balls]]>Bliss balls are probably one of my favourite on-the-go snacks. Sweet and chewy with a salty edge, is there anything more satisfying? I find them perfect for when I just need a little somethin’ sweet , which is me ALL the time FYI. Though chocolate orange is still one of my ultimate favourite flavours this orange and cardamom combo is strong contender.

Orange and Cardamom Bliss Balls (Makes 10)

Ingredients

½ Cup Almonds

½ Cup Walnuts

½ Cup Medjool Dates

Zest of ½ an Orange

5 Cardamom Pods

¼ teaspoon of Salt

Method

Remove the seeds from the cardamom pods and place them in a pestle and mortar or coffee/spice grinder until they form a powder

Add the almonds and walnuts to the bowl of a food processor and blitz until they are rough powder, make sure you leave a bit of texture.

Now add in the dates, orange zest, ground cardamom and salt.

Blitz until everything is combined

Remove the mixture and roll into bite size balls, as equal in size as you can.

I hope you enjoy these as much as I do. As always if you make them do leave a comment or tag me on social media @nourishandlfow

]]>https://nourishandflow.com/2018/01/15/orange-and-cardamom-bliss-balls/feed/0foodiedeeDSC_0619DSC_0608DSC_0610Soft Baked Oatmeal Cranberry Cookieshttps://nourishandflow.com/2017/11/05/soft-baked-oatmeal-cranberry-cookies/
https://nourishandflow.com/2017/11/05/soft-baked-oatmeal-cranberry-cookies/#commentsSun, 05 Nov 2017 15:42:33 +0000http://nourishandflow.com/?p=1595Continue reading Soft Baked Oatmeal Cranberry Cookies]]>It’s no secret that I am beyond obsessed with oats. They’re so versatile and go far beyond their use at the breakfast table, though there they will remain a staple. To showcase their use in sweet treats I present to you these soft bake cookies spiked with dried cranberries, orange zest and cinnamon, a delicious afternoon pick me up. Best served warm from the oven with a big mug of coffee, though I’m sure my Dad would suggest sandwiching them around a scoop of vanilla ice cream. He might be onto something there you know.

I’ve made these using dairy free margarine and flax egg but you can easily use softened butter and egg if that’s what you have to hand. The mixture is really sticky so the chilling process is essential to be able to roll them into cookies- patience is key.

Soft Bake Oatmeal Cranberry Cookies (Makes 10 cookies)

Ingredients

125g Dairy Free Margarine, at room temperature

100g Soft Brown Sugar

1 x Flax Egg

1 teaspoon Vanilla Extract

100g Oats

100g Wholemeal Flour

½ teaspoon Baking Soda

¼ teaspoon of Salt

1 teaspoon of Orange Zest (zest of approximately ½ and orange)

1 teaspoon of Cinnamon

75g Dried Cranberries

Method

Make the flax egg- place the ground flaxseed in a bowl with 3 tablespoons of water. Set aside for 15 minutes to form a gel.

Put the margarine into a mixing bowl and beat around with a wooden spoon until it is soft and fluffy.

Add the above dry ingredients into the butter mixture mixing thoroughly to combine.

Add in the dried cranberries, mix through so they are dispersed evenly through the mixture.

Place the cookie mixture in the fridge for a minimum of 60 minutes but overnight works best.

When you are ready to cook the cookies.

Preheat the oven to 180℃.

Line a baking sheet with parchment paper.

Take approximately 1.5 tablespoons of the mixture and roll into a ball. Then press the ball between your palms to flatten into a cookie shape. The cookies will spread slightly during cooking.

Place the cookies on the baking tray, making sure to leave some space between them, and place into the oven for 8-10 minutes. Check after 8 minutes, they should be starting to turn golden and crisp.

Once cooked remove the cookies from the oven and allow to cool slightly before serving.

]]>https://nourishandflow.com/2017/11/05/soft-baked-oatmeal-cranberry-cookies/feed/3foodiedeeDSC_0530DSC_0522DSC_0508.jpgCurried Parsnip Souphttps://nourishandflow.com/2017/10/22/curried-parsnip-soup/
https://nourishandflow.com/2017/10/22/curried-parsnip-soup/#respondSun, 22 Oct 2017 16:33:39 +0000http://nourishandflow.com/?p=1585Continue reading Curried Parsnip Soup]]>Autumn is certainly creeping it’s way in and these chilly evenings have me craving comforting foods. There’s nothing quite like a bowl of soup to take the chill out of your bones, especially when you add in a good dose of spice. I’m really not a fan of shop bought soups (am I the only one that thinks they all taste like onion?) and when they’re this easy to make there really is no reason not to make your own!

There may not seem like that many ingredients but this soup packs serious flavour. You could always use a milder curry powder or just add less but If it’s a little too spicy stir through a good dollop of coconut yoghurt, highly recommended. The parsnip chips are optional too but I like them cause they make me feel super fancy.

Curried Parsnip Soup

Ingredients

1 tablespoon of Coconut Oil

1 Medium Onion, finely chopped

4 Medium Parsnips

4 Cloves of Garlic, finely chopped

1 inch of Fresh Ginger, finely chopped

2 teaspoons of Medium Curry Powder

1.5 Litres of Vegetable Stock

1-2 teaspoons of Black Pepper

Method

Place the coconut oil into a heavy based saucepan over a medium heat.

Once the oil is melted add in the onions and cook for 5 minutes until they start to soften and brown around the edges.

Add in the garlic and ginger and cook for 2-3 minutes, don’t let it burn!

Now add in the parsnips and curry powder, cook for another 2-3 minutes.

Pour in the stock, give the soup a good stir and then pop a lid on and simmer the soup for 15-20 minutes until the parsnips are soft.

Allow the soup to cool for a few minutes before blending. If it’s too thick once blended you can always add in some more stock.

Serve immediately topped with some croutons or parsnip chips, if you’re fancy like me.

]]>https://nourishandflow.com/2017/10/22/curried-parsnip-soup/feed/0foodiedeeDSC_0498.JPGDSC_0487.JPGDSC_0492.JPGYogurt Cake (Vegan)https://nourishandflow.com/2017/10/15/yogurt-cake-vegan/
https://nourishandflow.com/2017/10/15/yogurt-cake-vegan/#commentsSun, 15 Oct 2017 14:11:38 +0000http://nourishandflow.com/?p=1572Continue reading Yogurt Cake (Vegan)]]>This is my other half’s favourite cake which ,of all the cakes possible, I always thought was rather disappointing. That said it’s become a staple in our household as an “everyday cake”. We almost always have the ingredients to hand so in a cake emergency this is my go to. I decided it was time to make a plant based version replacing regular yogurt with soya yogurt and eggs with even more soya yogurt! The result is a deliciously moist cake which we’ve decided almost tastes like doughnuts ,in a really good way. You can jazz it up in anyway you fancy once you keep the basic ratio of flour, yogurt, sugar and oil the same.

You could easily make this cake with no fruit but I just think it takes it to next level deliciousness. Here I’ve used plums but I’ve also made it with raspberries, blueberries and cherries, all equally moreish. Use whatever you have going, frozen fruit works great too!

This is honestly one of the easiest cakes to make and I urge you to give it a go.

Yogurt Cake (Serves 6-8)

Ingredients

1 Cup of Soya Yogurt

½ cup of Sugar

1 teaspoon of Vanilla Extract

Zest of ½ Lemon

¼ cup of Sunflower Oil, you can use any oil here with a mild flavour

1 ½ cups of Flour

1 teaspoon of Baking Powder

Fruit of choice- approximately 1 cup of berries or 4 plums or other stone fruit, sliced in half.

Now sift the flour into the yogurt mixture and stir until all of the ingredients are thoroughly combined.

If you are using berries, mix them through the mixture at this stage.

Pour the mixture into the prepared tin and spread out into one even layer. If you are using stone fruit place the halves on top of the cake mixture and press them gently in so they are snuggled in.

Place the cake in the oven and cook for 30-35 minutes, testing after 30 minutes.

Once cooked remove from the oven and allow to cool before removing from the tin.

For an extra bit of pizzazz sift over some icing sugar, cut into slices, serve with a big mug of coffee and enjoy! x x

]]>https://nourishandflow.com/2017/10/15/yogurt-cake-vegan/feed/1foodiedee22179768_1702109986474644_1941407414322933484_oDSC_0466.JPGApple Crumble (Vegan)https://nourishandflow.com/2017/09/02/apple-crumble-vegan/
https://nourishandflow.com/2017/09/02/apple-crumble-vegan/#commentsSat, 02 Sep 2017 16:41:26 +0000http://nourishandflow.com/?p=1548Continue reading Apple Crumble (Vegan)]]>There’s nothing that delivers the taste of autumn quite like an apple crumble. Crumble is probably one of my favourite desserts. I neglect it really, thinking maybe it’s too simple, but there’s never any complaints when I serve one up. I just love when the fruit bubbles up around the edges making the crumble topping tacky and just oh so delicious.

There are so many ways you can make a crumble topping be it with oats, flour or ground almonds. This is my version which you probably won’t be shocked to see is made from my favourite grain-oats. I add plenty of spices in to give it some warmth and extra comfort.

The final debate with a crumble- what do you serve it with? As kids we would usually have fresh pouring cream. If we were getting fancy we may have had custard. Both of these are utterly delicious however in recent years I have come to the discover the joys of cold ice cream on hot crumble and it is by far my favourite combination.

I serve mine with Alpro Vanilla ice-cream, which taste unbelievable and just like the real thing ,not a word of a lie.

Apple Crumble (serves 6)

Ingredients

1kg of Apples, peeled, cored and chopped into 1cm cubes

Zest of 1 x Lemon

Juice of ½ Lemon

200g of Oats

100g Vegan Spread, I used Flora

65g of Brown Sugar

1 teaspoon of Cinnamon

½ teaspoon of Ground Ginger

¼ teaspoon of Ground Nutmeg

¼ teaspoon of Salt

Method

Preheat the oven to 180℃

Place the chopped apples into a large baking dish and add in the lemon zest and lemon juice. Toss everything together until all of the apple is coated, this will stop them turning brown whilst you get on with the topping.

Melt the spread and set aside to cool

Take ½ the oats and place in a food processor. Blitz the oats until they form a flour.

Add the oat flour, remaining oats, sugar, spices and salt into a large mixing bowl. Stir to combine.

Now pour over the melted spread. Stir through until everything is combined and you have a flapjack like mixture.

Pour the crumble topping over the apples, spreading evenly.

Place the crumble in the oven for 40 minutes. You may need to cover with foil halfway through to prevent burning.

You’ll know it’s cooked when the apples are soft and the crumble is nice and golden.

Once cooked remove from the oven and allow to cool for a few minutes before serving.

Nutritional yeast, if you’ve not heard of it you might be wondering what in the world is that? It’s a deactivated yeast that adds a slightly nutty or tangy flavour to savoury dishes. I grabbed my first tin of it about a year ago. To say I was a little sceptical is an understatement, but it didn’t take long to get me hooked. It resembles commercial fish food flakes but don’t be put of by this, please. It adds such a delicious tang a je ne sais quoi that I sprinkle it onto just about every savoury dish I can.

This recipe here my friends is gold. A vegan cheese spread perfect for those with milk allergies/intolerances or for those just trying to reduce the amount of animal products in their diet (go you!). I’ve tried a lot (A LOT) of the commercial vegan cheese brands and have found the majority to be unpalatable, inedible in fact. Having searched several recipes for a vegan cheese spread and several attempts at making it I think I cracked it here.

Lemon and Herb “Cheese Spread”

Ingredients

400g Firm Tofu

4 tablespoon Nutritional Yeast

1 large Garlic Clove crushed

2 tablespoons of Lemon Zest

6-8 tablespoons of Lemon Juice

½ teaspoon Salt

¼ teaspoon Black Pepper

½ cup Chives, finely chopped

¼ cup Parsley, finely chopped

Method

Place all of the above ingredients into the large bowl of a food processor, start with 6 tablespoons of lemon juice and add extra to your own taste. Whizz everything together until everything is combined and you have a relatively smooth “cheese”.

Delicious served on toast or mixed though vegetables or pasta, just like you would any other cheese really. Hope you enjoy!

Note* Keeps for a week, stored in the fridge in an airtight container.

]]>https://nourishandflow.com/2017/08/14/lemon-and-herb-cheese-spread/feed/0foodiedeeDSC_0405.JPGDSC_0410DSC_0398.JPGRice and Beanshttps://nourishandflow.com/2017/08/07/rice-and-beans/
https://nourishandflow.com/2017/08/07/rice-and-beans/#respondMon, 07 Aug 2017 12:00:35 +0000http://nourishandflow.com/?p=1522Continue reading Rice and Beans]]>Having encouraged my other half to adopt meat free Monday I’m having to keep on my toes to ensure I have him hooked. This isn’t because I can’t cook vegetarian food but because he doesn’t like anything he classes as mushy i.e. lentils or spicy i.e. curry (unless it’s tikka masala). A spicy lentil dahl is one of my favourite vegetarian meals so this makes things a little tricky. Step in rice and beans. It may not be the most beautiful dish but it’s deliciously filling and bursting with flavour (and not spicy).

I am so in love with this dish I can’t even tell you. I made it as an experiment and it turned out so good I just had to share. It’s perfect served with some steamed greens or a big green salad to make a fairly well balanced, plant based, satisfying meal in less than 30 minutes.

Rice and Beans

Ingredients

1 tablespoon of Coconut Oil (You can use any oil but I’m just keeping the theme going)

1 Medium White Onion, finely chopped

2 cloves of Garlic, crushed

1 cup of Brown Basmatti Rice

2 cups of Cooked Black Beans*

3-4 sprigs of Fresh Thyme

1 Bay Leaf

1 teaspoon of Salt

½ teaspoon of Black Pepper

½ teaspoon of Ground All Spice

1 can of Coconut Milk (I use this one from Biona)

1 cup of Water

*If you’re cooking the black beans from scratch add 1 cup of dried Black Beans into 3 cups of cold water. Bring to the boil and then reduce to a simmer for approximately 2 hours. Just check the individual packet instructions in case this differs.

Method

Place a heavy based pot over a medium heat. Add the coconut oil and allow to melt and heat through. Then add in the onion and salt and cook for 5 minutes or so until soft.

Add in the garlic and cook for a further 2-3 minutes, don’t let it burn.

The next step is hard, add in all the remaining ingredients. Give it a good stir, place the lid on the pot and bring to simmer, the lower the heat so that it just gently bubbles away.

Cook for approximately 20 minutes or until all of the liquid has been absorbed and the rice is nice and tender. Just check every now and then to make sure the mixture doesn’t go dry. Then remove from the heat, keep the lid on and allow to rest for 5 minutes.

After 5 minutes fluff the rice up and serve with your side of choice, I recommend greens!